Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Tuesday
March 12, 2013
Food
To Chew On:
Tuesday
– The Strength of My Heart
Psalm
73:26 (KJV)
My flesh and my heart faileth: but God is the
strength of my heart, and my portion forever.
Thought
For The Day:
I confidently
face today knowing Christ will give me insight, wisdom, and guidance for my problems.
The
title today is “Tiny Tuesday?” You just have to make little changes in your eating
habits and you will see extraordinary results…if we just start using crushed red pepper
besides of hot sauce you are cutting out salt….you can cook your meats in water,
herbs, lemon pepper and or broth besides of using oils and fats… you will still
have to flavor but just without the fat…. So Be As Creative As You Want!!! Have
Fun In The Kitchen!! J
Staggered
or Tandem Stance
Purpose
of this exercise
•Improves our static or "standing"
balance.
•Strengthens
our ankles for greater ability to maintain our center of gravity.
How
to do it:
Step
1
•Begin
with feet together and hands at sides.
Step
2
•Step
forward with your right foot.
•Maintain
this position for 10 seconds.
•Alternate
putting the other foot in front.
Breathing:
•Breathe
normally, in through the nose and out through the mouth..
Tips:
•Lift
chest and look at the wall eye level.
•Hold
on to a chair if needed.
•Practice
with tape on the floor for more accuracy.
Take
it up a notch:
•Try this with your eyes closed.
•Try
turning at the waist while standing.
•Stand
on a pillow for a more challenging workout.
You made it!
You are doing your part to prevent elderly balance problems. Remember to
practice every day. You can do it!
The
7 Worst Training Mistakes I’ve Ever Made…
6.
Too Many Chest Dips With Too Much Weight
A
few years back I almost got a pec tear from doing heavy weighted dips. I know
this because I could feel it starting and about to blow out. Luckily for me, when
I do dips on my dip station, my feet are about 2 inches from the ground at the
bottom. So when I felt that about to go, I immediately dropped out of the
exercise, relatively unscathed (just a bit of soreness in the armpit area for a
few days).
It’s
a fact of heavy training that when you always push things, it you’re probably
going to get an injury at some point. It comes with the territory.
For
me, at that point, I had been doing a lot of chest dips and had been trying to
push the weight to see how much I could do. I had worked up to using an extra
160 lbs hanging from my waist (three 45 lb plates and a 25 lb plate) when this
happened. And the second after it happened, I knew exactly WHY it happened…it
simply performing this exercise too frequently with very heavy loads.
I
still do chest dips on occasion…just not as heavy and not nearly as frequently.
Just like any exercise, if you do it too much and too heavy, it CAN lead to
injury.
The
Lesson:
You
have to not only listen to your body…your body has to listen to YOU.
Physically, I didn’t feel this near-pec tear coming but in looking back,
mentally I knew I was probably pushing the exercise too hard, too often, and I
should’ve backed off sooner.
A
Healthy Menu For
Tuesday
Repeat
the cereal breakfast, but have a sliced small banana in place of the berries.
For lunch, stuff a whole-wheat pita with 1/4 cup of hummus, 1/4 cup of feta
cheese, sliced cucumbers and sliced tomatoes. At dinner, stir fry 3 oz. of
shrimp with 1 cup of snow peas and 1 cup of sliced carrots. Have over 1 cup of
brown rice. For your snacks, have 1/2 cup of low-fat cottage cheese with 1/2
cup of drained, canned pineapple and later, have 20 almonds.
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